Monday

Part D
1 RFT
300 Air Squats
* Only complete if you are NOT following the Athlete Program

Part C
3 RFQ
20 Alt KB Cossack Lunge @ light/moderate
20 Alt KB Step Up @ light/moderate
1:30 Ret
* Hold the KB Goblet Style for both movements

Part B
Single Leg Hip Thrust, rest 1:30
4 x 10 e/s @ light/moderate

Part A
EMOM 10:00
8 Back Squat @ light (40 - 50%?)
Just about the volume - nothing crazy just keep moving

Tuesday

Wednesday

Part A
3 RFQ
10 Single Arm Landmine Upright Row @ moderate
10 Single Arm Landmine Press @ moderate
1:30 Rest
* So you'll be facing side on for the Row then facing for the Press - no rest between movements

Part B
Push Press, rest 1:30
5 x 10 @ moderate
* Increase the weight each set
* All reps must be TnG

Part C
3 RFQ
15 DB Cuban Press @ light
15 BTN Snatch Grip Strict Press @ light/moderate
1:30 Rest
* Only complete if you are NOT following the Athlete Program

Part D
Strict Press, rest 1:30
6 x 8 @ 65 - 75%
* Last few reps should be close to failure
* If you're following both Weightlifting and Muscle Endurance complete a total of 10 sets

Thursday

Friday

Part A
4 RFQ
5 - 8 Weighted Wide Grip Pull Up
0:30 Rest
ME Dynamic Lever Hold
1:30 Rest
* Take your hands wider than you think you need - the focus is on your Lats
* Adjust the lever by bending the legs - https://youtu.be/WLktAXmDeWg
* If you are following both Muscle Endurance and Gymnastics Specialties complete 6 Total Sets

Part B
Pendlay Row, rest 1:30
5 x 10 @ moderate
* No 'kip' to get the Bar to you

Part C
3 RFQ
15 Banded Reverse Fly
15 Banded Lat Push Down
1:30 Rest
* Straight Arm Lat Push Down - keep shoulders back and down

Part D
1 RFT
100 Ring Row
* In as few sets as possible
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
Narrow Grip Bench Press, rest 1:30
3 x 10 @ moderate
* This should be Tricep dominant so keep your elbows tight to you

Part B
3 RFQ
10 Box Dips
10 DB Fly @ moderate
1:30 Rest
* Use 2 x Boxes for the Dips - add weight if you need to

Part C
Tate Press, rest 1:30
3 x 15 @ light
* Only complete if you are NOT following the Athlete Program

Part D
1 RFT
100 Bench Press @ 20/15kg
* In as few sets as possible